How to Create a Systema Workout

27 Jul

People often ask; Can i train Systema alone? What exercises should i do? How many reps, etc

This post is an answer to that question.

The number one most important thing is breathing. Number two is focus.

Breathing should be consistent, ongoing, and shouldn’t stop unless you are consciously holding your breath.

Your focus can be internal (inside you) or external (outside you) you can change what or where you focus on, for example in a pushup, consciously focusing on relaxing your shoulders or in a difficult part of a pushup (plank) hold, you focus only on your breathing.

The number of reps is not important, sometimes you do more, sometimes you do less, just don’t feel sorry for yourself. Let your feeling and mental state determine how far you go, sometimes go over what you think you can do and add in variety if you feel yourself getting bored.

One exercise i recommend you add in to your training, is one which many people overlook and that is walking. Walking and breathing; beginning 1 step inhaling through your nose, 1 step exhaling through your mouth, then to 2 steps inhaling, 2 steps exhaling and so on. This is a fundamental exercises, and if you think about it, one of our most common activities in life is just that – walking.

Walking and breathing makes us aware of our tensions, psychological and physical. We need to constantly relax our body in this exercise. After 20-30 minutes of this, your psyche will be calm and your body whole and full of energy.

So try this; design your own workout, be creative, watch some Systema videos on youtube and try to do those exercises. Blend them together and make up your own. The goal is a calm psyche, a powerful, relaxed body, and a strong spirit.

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2 Responses to “How to Create a Systema Workout”

Trackbacks/Pingbacks

  1. Systema Health Practices – Part 1 | Russian Systema Training - August 15, 2013

    […] Read this for more tips on adding walking to your training: https://thomashogarth.com/2013/07/27/how-to-create-a-systema-workout/ […]

  2. Morning Routine: How to get good at Systema FAST | Russian Systema Training - September 12, 2013

    […] https://thomashogarth.com/2013/07/27/how-to-create-a-systema-workout/ […]

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